Mike 1st attempt at cutting!

Too tired after gym to do it so heres lasts nites efforts at the gym and the final pahse of week 1 of y3t- shoulders and tris
DB shoulder press 2x8 50kg 6+2 50kg (really happy with this)
DB lateral raise 3x8 20kg (could of gone up to 12s but none to be found so just paused at the top)
Bent over rear raise 4x8 20kg (again could of gone heavier but gym was heaving)
Upright row 30kg barbell 3x8
Close grip bench press   75kgx8 75kg x8 60kgx8
Overhead tricep cable ext  3x8 50kg
Tricep cable straightbar pulldown  3x8 70kg (highest setting used strict slow controlled form)
 

So week 1 of y3t done, next week sees a higher rep range and more cardio (woohoo lol!) been happy with progress this week dayoff today but diet still in check although poker 2nite so will take some water and maybe try find a healthy sandwich rather than a pizza, and if i dont have football 2morro due to weather i will do some cario anyhoo to make my cheat meal (not 100% sure what yet) less guilty.

Keep at it KK - but ditch the Pizza or you'll never get there!

Looks like its going well in here...........keep it up mate!

Thanks for the visit hoppy and Unfortunately Aftermail I fell of the wagon saturday nite at poker had some pizza and ended up going out after into town and getting steamed, think it was the depression of my car dying on the saturday after work, although fixed now thank god as my means of transport to the gym. Sunday i spent recovering and didnt eat musch at all, and got back on it monday and started back and abs week 2.Im not gunna dwell on the bad day i had just get on with it and work twice as hard this week, il take measurements and weight 2nite to see if i made progress.Anyway heres my session from last nite. So week 2 equals increased reps for less weight........
walked dog for 30 mins
5min jog
Wide grip pulldown- 3x12 49kg
ng pulldown- 3x12 49kg
t bar row- 3x12 60kg
DB deadlifts 3x12 56kg (no ar available really pissed off, although got a good feel from these)
lying hip raise- 3x20 bw
incline crunches- 3x20 bw
plank 3x 30 secs

alright matey sorry i haven't been in earlier
 
Good base there pal good luck with the cut i'll keep an eye on this one

The pizza i understand and you could have worked it off but getting pissed and not eating the next day is worse time to knuckle down buddy.

Yeah i know it wasnt ideal i let my mood get the better of me and thought my car had to be scrapped and just lost all drive,still lesson learnt and wont be happening again believe me, anyway gym 2nite chest and biceps (my fav) heres how it went-
 
Incline db press- 3x12 50kg
butterfly machine- 3x12 56kg
chest press- 3x12 56kg
close grip ez bar curls 2x12 30kg
ez bar curls 3x12 30kg
alternate bicep curls 3x12 24kg
30min sscv
Gonna do my cardio 2morro morning with some amino energy, need to start trying to do cardio more in the am.
 

Diet looks good, good luck with your goals.

kokelly


Yeah i know it wasnt ideal i let my mood get the better of me and thought my car had to be scrapped and just lost all drive,still lesson learnt and wont be happening again believe me, anyway gym 2nite chest and biceps (my fav) heres how it went-

Incline db press- 3x12 50kg
butterfly machine- 3x12 56kg
chest press- 3x12 56kg
close grip ez bar curls 2x12 30kg
ez bar curls 3x12 30kg
alternate bicep curls 3x12 24kg
30min sscv
Gonna do my cardio 2morro morning with some amino energy, need to start trying to do cardio more in the am.

Going good mate.  I wouldnt' stress over falling off the wagon.  Happens to all of us from time to time.  You just write off that day and move forward and hope to not repeat the same mistakes.

mate i fall of the wagon daily, just nailed a muffin but i am good 80% of the time so that's enough for moi

Lol hopefully no more slip ups.....mmmmmm muffin!
Last nite was shoulders and tris with 30min treadmill after which left me shaking and feeling sick, really need to get up in the mornings and do cardio then more often or vice versa.Anyway last nites session
 
DB shoulder press- 3x12 40kg
lateral raise 3x12 18kg
Bent over rear delt fly- 4x12 18kg
upright row- 10x40kg 2x12 30kg
close grip bench press 3x12 65kg
tricep pushdown- 3x12 60kg
overhead tri ext- 3x12 35kg
30min running on treadmill
I drank amino energy during weights and took 6 bcaa tabs before running and had hydrobuilder after and sweet potato broccoli and 150g of tuna an hour later then off to bed.
Today im off to do legs which will be painful lol il fill you all in later.

Leg session from today
 
Squats to bench 3x12 105kg
step up on bench 3x12 each leg 40kg
leg extensions 3x12 84kg
hamstring curl 3x12 77kg
calf raises machine 3x12 70kg
sldl 3x12 40kg (could of done more but hams kept cramping and was on verge of being sick)

Leg session had me throw up in car park due to short rest periods more than than the weight, those step ups are a killer!

Weighed in yesterday at 13st 11lbs which means a 4lb loss in just under 2 weeks which is fine for me as muscles dont seem flat or any smaller yet, so im happy with the slow steady progress. Although my legs are smashed from yesterdays session and crying out for carbs i swear lol. next week sees  week 3 of y3t which is high reps and taking muscles to failure gunna be tough but should spur fat loss even more. Leg dependant really wanna do some serious cardio 2morro leg dependant or could just hit the bag at the gym i suppose.

Well done on the loss so far mate.......keep at it!

Looking good mate.
 
Squat to bench? Are they like a box squat, where you actually sit or are you just touching the bench to judge the depth?

El Gringo


Looking good mate.

Squat to bench? Are they like a box squat, where you actually sit or are you just touching the bench to judge the depth?

 
Hey el gringo, i use the bench for depth as like to go below parellel to engage hamstrings more, but just touch it and come back up makes weight twice as heavy lol! legs still ****ed now next weeks session should be fun with sets of 18 lol!

Week 3 day 1 Chest and biceps;
 
Chest press machine 3x16 40kg
butterfly machine 3x16 42kg
dips 3x12 bodyweight
incline barbell press 2x16 40kg
ez bar curl 2x16 25kg 1x16 20kg
ng ez curl 1x16 25kg 1x16 20kg
alternate db curl 2x16 20kg
alternate hammer curls 1x16 20kg (awesome pump)
30 min xtrainer cardio

walkie


mate i fall of the wagon daily, just nailed a muffin but i am good 80% of the time so that's enough for moi

 
I've recently adopted this attitude!
 
Keep at it KK, some good sessions in there. 4lb loss is a good job.